While it’s usually possible to meet your magnesium needs through a diet rich in nuts, seeds and leafy green vegetables, some women choose to take a supplement during this transitional stage to support their intake.
Magnesium and menopause
Menopause is a natural phase in a woman’s life, defined as the point at which the menstrual cycle ends and the woman has completed 12 consecutive months of amenorrhea (no periods). During this new phase, as well as the transition towards it, it’s common to experience a range of symptoms initiated by hormonal fluctuations. These may include hot flushes, reductions in bone and muscle mass, sleep disturbances and memory lapse, to name just a few.
There is a large variation in each woman’s experience of menopause, with a number of likely factors influencing this, including diet, lifestyle, whether the woman smokes or not, her ethnicity and overall health. This means there is no one-size-fits-all approach to managing symptoms; however, as we enter mid-life, certain dietary factors, including key vitamins and minerals like magnesium become important for maintaining health as well as potentially helping manage menopausal symptoms.
The benefits of magnesium for menopause include:
- Supports bone health
- Supports heart health
- May reduce hot flushes
- May enhance sleep
- May help mood, anxiety and brain fog
- May alleviate headaches and migraines
Discover more at our vitamins and minerals hub and check out the best magnesium-rich foods, the best magnesium supplements to aid sleep and the benefits of magnesium.
Benefits of magnesium for menopause
1. Supports bone heath
A number of studies have reported positive associations between magnesium intake and bone mineral density in women. This is because magnesium is involved in bone formation. What’s more, it optimises our use of vitamin D, which is important for levels of bone-building calcium and phosphorus.
Adequate magnesium may play a part in keeping our muscles strong and healthy, too – this is important to prevent falls and fractures as we age. Of course, underpinning good nutrition is the critical need to maintain physical activity during this life stage in order to further support our bones and muscles and keep them strong.
2. Supports heart health
After the menopause, the incidence of high blood pressure increases, which may be particularly relevant for those women who experience hot flushes and other body temperature symptoms. Additional cardiovascular changes may include adverse variations to blood fats, body fat distribution and the efficacy of the circulatory system.
For those with high blood pressure, magnesium may be helpful. There are also wider cardiovascular benefits, with higher magnesium intakes linked with a reduced risk of stroke as well as protecting against furring of the arteries and abnormal heart rhythms.
3. May reduce hot flushes
Vasomotor symptoms are one of the most common during the menopausal transition and vary in severity; they typically include hot flushes, night sweats, palpitations and migraine. Studies suggest that because of magnesium’s wide-ranging role in the body, which includes acting on the nervous system, heart and brain it may help manage these unpleasant disruptions to the body’s temperature control. Despite this, more research is needed to better determine magnesium’s method of action and the ideal timing, dosage and form of magnesium to supplement.
4. May enhance sleep
As we transition to menopause, it’s common to experience changes in our sleep patterns. A study looking at the effect of magnesium on a group of older individuals suggested magnesium may help reverse these changes. Magnesium may indeed be a useful sleep aid because it helps quiet the nervous system, creating a calm and relaxed disposition. However, there is still more work needed before well-informed recommendations can be made.
5. May alleviate low mood, anxiety and brain fog
Magnesium may have a mood-improving effect, especially for those with mild mood symptoms as well as menopausal-related anxiety. One explanation for this may be because magnesium elevates levels of a neurotransmitter called GABA, which calms and alleviates anxiety. Other research suggests a deficiency of magnesium may increase the body’s susceptibility to stress and as a result amplify symptoms. At perimenopause and beyond, the fluctuations in oestrogen levels can affect magnesium balance, which may also impact memory – a condition we often refer to as ‘brain fog’.
6. May alleviate headaches/migraines
Magnesium deficiency appears to play a part in the development of migraines and headaches. Evidence supporting the use of supplementation to prevent or reduce symptoms is increasing, with magnesium potentially offering a well-tolerated and cost-effective management plan.
How to choose the right magnesium for menopause
In order to get value for money, you should choose your supplement wisely; this is because some forms of magnesium have a lower absorption rate, such as magnesium oxide, and alternative products to the typical capsule or tablet may have less supporting evidence for their efficacy (this includes body sprays and creams). Magnesium glycinate is one of the most popular forms and offers good bioavailability (absorption); it’s also gentle on the stomach, with less side effects. Taking it in combination with vitamin B6 and a meal may prove useful, or take two hours before bed if you’re using it as a sleep aid.
Dosage will depend on your age, gender, life stage and any health or dietary issues you may have. The NHS suggests a daily intake of 270mg for an average adult woman and 300g for an average adult man, although the Nutrient Reference Value (average recommended daily amount) for magnesium is 375mg, with a safe upper level being 400mg. When checking labels, be sure to look for the amount of ‘elemental magnesium’ listed on the label, as a compound (for instance, magnesium oxide) won’t contain as much magnesium as the pure form.
If you’re on prescribed hormone replacement therapy (HRT), you should be aware that HRT may increase your magnesium levels because of its effect on oestrogen.
Get more expert advice and brand information from our review of the best magnesium supplements and check out our feature on how to get the most out of your supplements.
Enjoyed this? Read more of our health guides:
How to stock your kitchen to ease menopause symptoms
Eat to beat menopause
Best supplements for perimenopause
Best menopause supplements
The five nutrients every woman needs
